Comparing Nutrients in 100 calories Custard-appleVS Sunflower Seeds

Weight per 100 calories

Custard-apple

99g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 5.8 times more energy per unit of mass than Raw Custard-apple, which is very high in comparison to other foods. Custard-apple having average energy density.

Which food has more nutrients per 100 calories - Custard-apple or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Custard-applevs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.61%0.59g

Fat

9.1%8.8g

0.59 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.71%0.23g

Saturated Fat

2.4%0.76g

0.23 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

Omega 3

0.64%0.01g

NA gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

Omega 6

23.2%3.95g

NA gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

19%25g

Carbohydrate

2.63%3.42g

25 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

6.25%2.38g

Fiber

3.88%1.47g

2.38 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

3%1.7g

Protein

6.35%3.56g

1.7 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Custard-applevs Sunflower Seeds

0.22%2μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

2 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

6.6%0.079mg

Vitamin B1

21%0.25mg

Thiamine

0.079 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

7.6%0.099mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.099 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

3.1%0.5mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.67%0.13mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.13 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17%0.22mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.22 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

Vitamin B9

9.7%39μg

Folates and Folic Acid

NA μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

21%19mg

Vitamin C

0.27%0.24mg

Ascorbic acid

19 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Custard-applevs Sunflower Seeds

2.97%29.7mg

Calcium

1.34%13.4mg

29.7 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

Copper

34.2%0.31mg

NA mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

8.8%0.7mg

Iron

11.2%0.9mg

0.7 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

4.24%18mg

Magnesium

13.3%55.7mg

18 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

Manganese

14.5%0.33mg

NA mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

2.97%20.8mg

Phosphorus

16%113mg

20.8 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

11%378mg

Potassium

3.25%110mg

378 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

Selenium

16.5%9.08μg

NA μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0.26%3.96mg

Sodium

0.1%1.54mg

3.96 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

Zinc

7.8%0.86mg

NA mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

1.9%70.8g

Water

0.022%0.81g

70.8 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 100 calories of Custard-apple vs Sunflower Seeds:

Raw Custard-apple has 1.6 times more Vitamin B2 and 79.3 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Custard-apple.
Both Raw Custard-apple and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Custard-apple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Custard-apple vs Sunflower Seeds:

Raw Custard-apple has 2.2 times more Calcium, 3.4 times more Potassium and 87.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Iron, 3.1 times more Magnesium and 5.4 times more Phosphorus than Raw Custard-apple.

Comparison of macro-nutrients per 100 calories:

Raw Custard-apple has 7.3 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.8 times more Fat, 3.3 times more Saturated Fat and 2.1 times more Protein than Raw Custard-apple.
Both Raw Custard-apple and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Custard-apple as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Custard-appleVS Deglet Noor DatesSunflower SeedsVS Deglet Noor DatesCustard-appleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Custard-appleVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Custard-apple or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: